FITNESS Front Squat 10-8-6-4-2 In 14 minutes complete: 1000m Row –then— AMRAP in remaining time of: 8 Box Jump Overs 12 Push Ups 16 Back Rack Lunges 30/20 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Back Squat Every 2 minutes for 3 sets complete 6 reps –Then– Every 2 minutes for 3 sets complete 3 reps Complete 4 x 3 minute rounds of: Row 180m/150m 15 Box Jumps Then…Max Wall Balls Rest 1 minute PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS In 13 minutes complete: 55 Cal Row Then in remaining time of: 3 Power Cleans 42.5/30 6 Push Ups 9 Air Squats 6 sets: 1 Push Press + 2 Push Jerks Increasing in weight PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS EMOM for 12 minutes of: Even: 7 Thrusters Odd: 50m Farmers Carry 24/16 For Time: Row 50cals 40 Sumo Deadlift High Pulls 42.5/30 30 Shoulder to Overhead 42.5/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard
CONTINUE READINGFITNESS For Time: 1000m Row Then 3 rounds of: 20 Pull Ups 15 Burpee Box Jump Overs 400m Run PERFORMANCE Muscle Clean 3×3 Clean and Jerk (1@85%, 1@90%)x4 Increase each round High Hang Snatch 4×2@70% Clean Pull 4×2@115% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS EMOM for 10 minutes: Even: 8 Flat DB Press Odd: 6 Strict Pull Ups Complete 3 rounds for time of: 500m Row 25 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Back Squat 3-3-3-3-3-3 Increasing Complete as many rounds as possible in 13 minutes of: Row 250m 8 Pull Ups 10 Deadlifts 42.5/30 12 Shoulder to Overhead 42.5/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS EMOM for 10 minutes: Even: 5 Push Jerks Odd: 30 Double Unders Complete 3 rounds for time of: 25/20 Cal Row 18 Front Squats 35/25 9 Lateral Burpees Rest 1 minute PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Deadlift Every 2 minutes for 6 sets, 5 reps increasing in weight Complete as many rounds as possible in 12 minutes of: 6 Sumo Deadlift High Pulls 40/30 8 Butterfly Sit Ups 10 Push Press 40/30 30 Double Unders PERFORMANCE Every 2 minutes for 7 sets of: 2 Power Clean + 1 Squat Clean […]
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE “Fight Gone Bad” Complete 3 rounds of: Wall Ball SDHP 35/25 Box Jump Push Press 35/25 Row (Calories) Rest 1 minute between rounds. Post scores to the whiteboard.
CONTINUE READING